Masters and Triathlon Swimming Workouts by Sara McLarty

A: 600 warm up (100 swim/50 kick/repeat). 3 x 200 swim @ 3:00-3:20 (descend 1-3). 400 swim (No Walls, turn at the "T"). 3 x 200 swim @ 2:50-3:10 (descend 1-3). 400 swim (No Walls, turn at the "T"). 3 x 200 with paddles @ 2:40-3:00 (descend 1-3). 200 cool down. B: 600 warm up (100 swim/50 kick/repeat). 3 x 200 swim @ 4:00 (descend 1-3). 200 swim (No Walls, turn at the "T"). 3 x 200 swim @ 3:45 (descend 1-3). 200 swim (No Walls, turn at the "T"). 3 x 200 with paddles @ 3:30 (descend 1-3). 100 cool down. C: 300 warm up (100 swim/50 kick/repeat). 3 x 200 swim w/:20 rest (descend 1-3). 200 swim (No Walls, turn at the "T"). 3 x 150 swim w/:15 rest (descend 1-3). 200 swim (No Walls, turn at the "T"). 3 x 100 with paddles w/:10 rest (descend 1-3). 100 cool down.

 A: 300 fins/300 no fins. 250 pull/250 swim. 200 IM/200 swim. 150 kick/150 swim. 100 with sighting/100 swim. 6 x 200 w/:20 rest (odds: no walls and FAST; evens: regular swim and easy). 300 cool down (50 kick/50 swim). *3500 total* B: 300 fins/300 no fins. 250 pull/250 swim. 150 non-free/150 swim. 100 kick/100 swim. 100 with sighting/100 swim. 6 x 150 w/:20 rest (odds: no walls and FAST; evens: regular swim and easy). 200 cool down (50 kick/50 swim). *2900 total* C: 300 fins/300 no fins. 250 pull/250 swim. 100 non-free/100 swim. 100 kick/100 swim. 4 x 150 w/:20 rest (odds: no walls and FAST; evens: regular swim and easy). 100 cool down. *2200 total*

Everyone: 2 x 200 swim/100 kick for warm up. A: 400 (25 right hand in fist, 25 left hand in fist, 50 build to fast). 400 (50 breathing every 5, 50 build to fast). 400 IM (25 kick, 25 drill, 25 stroke, 25 free build to fast). 400, 300, 200, 100 pull, w/:20 rest (last 100 of each is build to fast). 400 with paddles only (25 right arm only, 25 left arm only, 50 build to fast). 400 cool down with kick board (50 kick, 50 sail boat drill). *3600 total* B: 300 (25 right hand in fist, 25 left hand in fist, 50 build to fast). 300 (50 breathing every 5, 50 build to fast). 300 (50 non-free, 50 free build to fast). 300, 200, 100 pull, w/:20 rest (last 100 of each is build to fast). 300 with paddles only (25 right arm only, 25 left arm only, 50 build to fast). 300 cool down with kick board (50 kick, 50 sail boat drill). *2700 total* C: 200 (25 right hand in fist, 25 left hand in fist, 50 build to fast). 200 (50 breathing every 5, 50 build to fast). 200 (50 non-free, 50 free build to fast). 300, 200...

 All groups: 10 minutes choice for warm up, with 2 minutes rest. 6 minutes fast/slow kicking (coach whistles between sprint kick and easy kick), 2 minutes rest. 8 minutes as 25 easy non-free, climb out, dive in, 25 sprint free, 2 minutes rest. 8 minutes swim, No Walls, with 2-3 x sighting on each 25, with 2 minutes rest. 10 minutes with pulling equipment as 50 easy/50 strong, with 2 minutes rest. 6 minutes as perfect streamline with fast kick off the wall and then swim the remainder of a 50 easy, repeat. 2 minutes cool down of your choice.

 A: 600 warm up as 3 x 150 swim/50 kick. 300 IM as 25 kick/25 drill/25 swim. Main set (repeat 4 times):    [50 w/:05 rest, 100 w/:10 rest, 150 w/:15 rest, 200 w/:30 rest    the LAST 50 of each segment is FAST.    Round #1 - swim, #2 - pull, #3 - fast 50 is kick, #4 - fast 50 is non-free.] 8 x 75 @ 1:20 (odds: fly/back/breast; evens: back/breast/free). 200 choice cool down. *3700 total* B: 600 warm up as 3 x 150 swim/50 kick. 300 as 25 kick/25 drill/25 swim. Main set (repeat 3 times):    [50 w/:05 rest, 100 w/:10 rest, 150 w/:15 rest, 200 w/:30 rest    the LAST 50 of each segment is FAST.    Round #1 - swim, #2 - pull, #3 - fast 50 is kick.] 6 x 75 @ 1:45 (25 free/25 non-free/25 free). 200 choice cool down. *300 total* C: 600 warm up as 3 x 150 swim/50 kick. Main set (repeat 3 times):    [50 w/:05 rest, 100 w/:10 rest, 150 w/:15 rest, 200 w/:30 rest    the LAST 50 of each segment is FAST.    Ro...

A: 500 choice (make it as creative as possible for bonus points from coach). 5 x 200 @ 3:30 (50 sprint kick/150 steady swim). 4 x 250 pull w/:20 rest (25 right arm only/25 left arm only/200 pull). 2 x 300 swim w/:30 rest (2 x sighting on every 25). 100 cool down. *3200 total* B: 300 choice (make it as creative as possible for bonus points from coach). 4 x 200 w/:30 rest (50 sprint kick/150 steady swim). 3 x 250 pull w/:30 rest (25 right arm only/25 left arm only/200 pull). 2 x 300 swim w/:30 rest (2 x sighting on every 25). 100 cool down. *2550 total* C: 300 choice (make it as creative as possible for bonus points from coach). 3 x 200 w/:30 rest (50 sprint kick/150 steady swim). 2 x 250 pull w/:30 rest (25 right arm only/25 left arm only/200 pull). 1 x 300 swim w/:30 rest (2 x sighting on every 25). 100 cool down. *1800 total*

We love getting messages from our honorary #SLAPPERS around the globe that hop on here for fun/creative swim workouts!  Thanks for the message Sarah...Happy Swimming in Montana :) I just wanted to say thank you for sharing your workouts with the public -  there aren’t very many swim workouts available online, and despite having  been a swimmer for the better part of 30 years, I am not at all creative  when tasked with coming up with my own workouts! The times and distances  you post (I’m a group B girl) are perfect and keep my swim buddy and myself  busy and in shape during the work week! I’ve even been noticing an  improvement in my times, which feels really good! Thanks again - please keep sharing for those of us who require guidance! Sarah M in Montana  ‍

We did the workout as a continuous Snake Swim in 5 long-course lanes with the rest/recovery being the walk back from the far end of the pool. I have converted each Snake = 250 for you to do in a normal single lane workout. A: 2 x 250 easy warm up swim (with :20 rest). 2 x 250 as 50 kick/50 pull with board between your legs/repeat (with :20 rest). 2 x 250 as 50 non-free/50 free/repeat (w/:20 rest). 2 x 250 as 50 build to fast/50 easy swim/repeat (w/:20 rest). 2 x 250 as IM (double the stroke of your choice) w/:20 rest. 4 x 250 as descend 1-4 w/:20 rest. 1 x 250 choice cool down. *3750 total* B: 2 x 250 easy warm up swim (with :20 rest). 1 x 250 as 50 kick/50 pull with board between your legs/repeat (with :20 rest). 1 x 250 as 50 non-free/50 free/repeat (w/:20 rest). 2 x 250 as 50 build to fast/50 easy swim/repeat (w/:20 rest). 4 x 250 as descend 1-4 w/:20 rest. 1 x 250 choice cool down. *2750 total* C: 1 x 250 easy warm up swim (with :20 rest). 1 x 250 as 50 kick/50 pull with board betw...

A: 2 x 200 swim/100 kick (fins are optional). 8 x 25 @ :30 (odds: easy, evens: fast). 1 x 100 TT, FOR TIME, BEST EFFORT, remember your time. 1 x 100 easy recovery choice. 6 x 100 swim @ TT+:20 (steady effort). 1 x 100 IM easy. 5 x 100 swim @ TT+:15 (strong effort). 1 x 100 IM easy. 4 x 100 swim @ TT+:10 (make interval). 1 x 100 IM easy. 3 x 100 swim @ TT+:60 (MAX EFFORT). 400 cool down with pulling equipment of your choice. *3500 total* B: 2 x 200 swim/100 kick (fins are optional). 8 x 25 @ :40 (odds: easy, evens: fast). 1 x 100 TT, FOR TIME, BEST EFFORT, remember your time. 1 x 100 easy recovery choice. 5 x 100 swim @ TT+:20 (steady effort). 1 x 100 non-free easy. 4 x 100 swim @ TT+:15 (strong effort). 1 x 100 non-free easy. 3 x 100 swim @ TT+:10 (make interval). 200 cool down with pulling equipment of your choice. *2600 total* C: 200 swim/100 kick (fins are optional). 8 x 25 w/:15 rest (odds: easy, evens: fast). 4 x 100 swim w/:15 rest (75 easy/25 fast). 1 x 100 non-free easy. 3 ...

Long Course Meters A: 2 x 200 swim/50 kick. 10 x 50 @ 1:00 (fast underwater streamline, kick & breakout, 8 strokes fast without breathing, remainder easy). 8 x 100 @ 1:55 (20 strokes NON-FREE fast off the start, remainder easy free). 4 x 150 pull @ 2:45 (10 strokes fast off EVERY wall). 3 x 200 swim @ 3:40 (get faster each 50). 200 choice cool down *3200 total* B: 2 x 200 swim/50 kick. 8 x 50 @ 1:15 (fast underwater streamline, kick & breakout, 8 strokes fast without breathing, remainder easy). 5 x 100 @ 2:20 (20 strokes NON-FREE fast off the start, remainder easy free). 4 x 150 pull @ 3:15 (10 strokes fast off EVERY wall). 2 x 200 swim w/:20 rest (get faster each 50). 100 choice cool down *2500 total* C: 2 x 200 swim/50 kick. 8 x 50 w/:15 rest (fast underwater streamline, kick & breakout, 8 strokes fast without breathing, remainder easy). 5 x 100 w/:20 rest (20 strokes fast off the start, remainder easy). 4 x 150 pull w/:30 rest (10 strokes fast off EVERY wall). 100 choice...

 A: 400 choice warm up. 4 x 75 @ 1:30 (25 right arm only, 25 left, 25 swim). 4 x 75 @ 1:20 (25 back/25 breast/25 free). 4 x 75 @ 1:20 (25 sprint kick/50 easy swim). 4 rounds of the main set: [ 1 x 200 BEST EFFORT as 4 x 50 w/:10 sec rest between each 50 (get total time and subtract :30 seconds for 200 time). 1 x 200 easy/recovery/float/choice.] Cool down: 8 x 50 @ :60 (25 choice drill/25 easy swim, IM order). *3300 Total* B: 300 choice warm up. 4 x 75 @ 1:45 (25 right arm only, 25 left, 25 swim). 4 x 75 @ 1:45 (25 back/25 breast/25 free). 4 x 75 @ 1:45 (25 sprint kick/50 easy swim). 3 rounds of the main set: [ 1 x 200 BEST EFFORT as 4 x 50 w/:10 sec rest between each 50 (get total time and subtract :30 seconds for 200 time). 1 x 200 easy/recovery/float/choice.] Cool down: 4 x 50 w/:10 rest (25 choice drill/25 easy swim). *2600 Total* C: 300 choice warm up. 2 x 75 w/:20 rest (25 right arm only, 25 left, 25 swim). 2 x 75 w/:20 rest (25 back/25 breast/25 free). 2 x 75w/:20 r...

A: 800 warm up as 200 swim/200 kick/200 pull/200 swim. 6 x 50 @ :60 w/fins (25 fast dolphin kick on your back/25 easy swim). 50 non-free without fins. 3 x 200 pull @ 3:15 (descend 1-3). 4 x 50 swim @ :60 (IM order). 2 x 200 pull @ 3:15 (descend 1-2). 4 x 50 swim @ :60 (IM switch). 1 x 200 pull @ 3:15 (strong). 4 x 50 swim @ :60 (IM/free by 25). 200 cool down *3150 total* B: 600 warm up as 200 swim/200 kick/200 pull. 4 x 50 @ 1:10 w/fins (25 fast dolphin kick on your back/25 easy swim). 50 non-free without fins. 3 x 200 pull @ 4:00 (descend 1-3). 4 x 50 swim @ :60 (all strong/fast). 2 x 200 pull @ 4:00 (descend 1-2). 4 x 50 swim @ :60 (all strong/fast). 200 cool down *2450 total* C: 500 warm up as 200 swim/100 kick/200 pull. 4 x 50 w/:15 rest w/fins (25 fast kick on your back/25 easy swim). 50 non-free without fins. 2 x 200 pull w/:30 rest (all medium/steady effort). 4 x 50 swim w/:10 rest (all strong/fast). 2 x 200 pull w/:30 rest (all medium/steady effort). 100 cool down *1850 total*

 A: 400 choice warm up. 4 x 150 w/:20 rest (50 choice kick/100 swim). 1 x 500 swim as (75 fast free, 25 easy non-free). 4 x 125 @ 2:15 (25 sprint kick/100 swim). 1 x 500 swim as (25 fast Tarzan drill/75 steady swim). 6 x [50 FAST @ :40, 25 easy @ :40] 200 cool down *3200 total* B: 300 choice warm up. 4 x 150 w/:20 rest (50 choice kick/100 swim). 1 x 400 swim as (75 fast free, 25 easy non-free). 4 x 125 @ 2:45 (25 sprint kick/100 swim). 1 x 400 swim as (25 fast Tarzan drill/75 steady swim). 4 x [50 FAST @ :50, 25 easy @ :50] 100 cool down *2600 total* C: 200 choice warm up. 2 x 150 w/:20 rest (50 choice kick/100 swim). 1 x 300 swim as (75 fast free, 25 easy non-free). 4 x 75 w/:15 rest (25 sprint kick/50 swim). 1 x 300 swim as (25 fast Tarzan drill/75 steady swim). 4 x [50 FAST @ :60, 25 easy @ :60] 100 cool down *1800 total*

 I'm posting this on Monday, and I literally can't remember the workout we did on Friday. #ShortTermMemoryProblems. Modify as necessary for your speed/distance. 500 swim warm up. 10 x 50 @ :60 (1 easy, 1 build to fast, repeat). 3 x 200 swim w/:20 rest (steady effort). 10 x 50 @ :55 (1 easy, 1 fast, repeat). 3 x 200 pull w/:20 rest (steady effort). 10 x 50 @ :50 (all fast, make interval). 100 cool down *3200 total*

 A: 400 swim/100 kick (fins optional). 4 x 50 @ 1:10 (25 kick/25 swim). 4 x 50 @ 1:05 (25 non-free/25 free). 4 x 50 @ :60 (25 easy/25 build to fast). 12 x 50 with paddles only (4 @ :55, 4 @ :50, 4 @ :45). 4 x 200 with buoy only, w/:20 rest (rotating fast 50). 12 x 50 with no equipment (4 @ :55, 4 @ :50, 4 @ :45). 200 choice cool down. *3300 total* B: 300 swim/100 kick (fins optional). 4 x 50 @ 1:30 (25 kick/25 swim). 4 x 50 @ 1:20 (25 non-free/25 free). 4 x 50 @ 1:10 (25 easy/25 build to fast). 12 x 50 with paddles only (4 @ 1:05, 4 @ :60, 4 @ :55). 3 x 150 with buoy only, w/:20 rest (rotating fast 50). 12 x 50 with no equipment (4 @ 1:05, 4 @ :60, 4 @ :55). 100 choice cool down. *2700 total* C: 200 swim/100 kick (fins optional). 3 x 50 w/:10 rest (25 kick/25 swim). 3 x 50 w/:10 rest (25 non-free/25 free). 3 x 50 w/:10 rest (25 easy/25 build to fast). 9 x 50 with paddles only, w/:15 rest (3 easy, 3 medium, 3 fast). 4 x 100 with buoy only, w/:20 rest (rotating fast 25...

A: 800 warm up as: 200 swim/200 pull/200 kick/200 swim 4 x 200 pull @ 3:00-3:30 (choose your own interval) (steady/endurance)   3 x 300 w/:20 rest (50 sprint kick/100 easy swim, repeat) 4 x 200 swim @ 3:00-3:30 (interval must be  same or faster  than you chose for your previous pull set). 100 cool down *3400 total* B: 600 warm up as: 200 swim/200 pull/200 kick 3 x 200 pull @ 4:00-5;00 (choose your own interval) (steady/endurance)   2 x 300 w/:20 rest (50 sprint kick/100 easy swim, repeat) 3 (or 4 if there is time) x 200 swim @ 3:00-3:30 (interval must be  same or faster  than you chose for your previous pull set). 100 cool down *2500 total* C: 300 warm up as: 100 swim/100 pull/100 kick 2 x 200 pull w/:30 rest (steady/endurance)   2 x 300 w/:30 rest (50 sprint kick/100 easy swim, repeat) 2 (or 3 if there is time) x 200 swim w/:30 rest (steady endurance). 100 cool down *1800 total*

  A group: Warm up: 400 choice. 8 x 25 @ :30 (2 fist drill, 2 build, 2 easy, 2 fast). 600 swim strong effort, smart pacing, note your total time. Calculate what 2/3 of 600 time was. 4 x 50 @ 1:15 (25 kick/25 pull with board between legs). 400 swim strong(er) effort, smart pacing, go faster than 2/3 of 600 time, note your total time. Calculate what 1/2 of 400 time was. 4 x 50 @ 1:05 (25 non-free/25 free). 200 swim strong(est) effort, uncomfortable from start to finish, go faster than 1/2 of 400 time, note your total time. Calculate what 1/2 of 200 time was. 4 x 50 @ 1:15 (25 dolphin kick on your back/25 free). 100 DIVE (if possible) sprint, MAX effort, note time, go faster than 1/2 of 200 time. 4 x 50 @ 1:05 (25 non-free/25 free). 200 cool down/recovery. *2900 total* ****************************** ************* B group: Warm up: 400 choice. 8 x 25 @ :40 (2 fist drill, 2 build, 2 easy, 2 fast). 400 swim strong effort, smart pacing, note your total time. Calcu...

 A: 600 warm up (100 swim/50 kick...repeat 4 times). 16 x 50 @ :55 (2 choice easy, 1 choice drill, 1 fast free...repeat 4 times). 300 easy with buoy only. 12 x 50 @ :50 (2 easy, 2 fast free...repeat 3 times). 300 IM easy. 8 x 50 @ :45 (1 easy, 3 fast free...repeat). 300 easy swim with "No Walls". 4 x 50 @ 1:15 (all MAX effort SPRINT). 200 cool down *3700 total* B: 600 warm up (100 swim/50 kick...repeat 4 times). 12 x 50 @ 1:10 (2 choice easy, 1 choice drill, 1 fast free...repeat 3 times). 200 easy with buoy only. 8 x 50 @ :60 (2 easy, 2 fast free...repeat). 200 easy (50 non-free/50 free). 4 x 50 @ :55 (1 easy, 1 fast free...repeat). 200 easy swim with "No Walls". 4 x 50 @ 1:30 (all MAX effort SPRINT). 200 cool down *2800 total* C: 300 warm up (100 swim/50 kick...repeat 3 times). 8 x 50 w/:10 rest (2 choice easy, 1 choice drill, 1 fast free...repeat). 200 easy with buoy only. 8 x 50 w/:10 rest (2 easy, 2 fast free...repeat). 200 easy (50 non-free/50 free). 4 x 50 w/:...

After a 8 week hiatus, the heaters have been repaired and we are BACK in the pool in Clermont, FL! A: 600 warm up (200 swim/100 kick), fins are optional. 4 x 75 @ 1:40 (25 sprint KICK, 50 easy swim). 4 x 200 pull @ 3:00 (descend 1-4). 3 x 100 IM @ 2:00 (all easy effort). 4 x 200 swim @ 3:00 (negative split...second 100 is faster than the first). 12 x 25 @ :30 (descend stroke count 1-4, ascend stroke count 5-8, descend strokes 9-12). 4 x 200 swim @ 3:00 (pace changes: 50 sprint/50 easy/50 sprint/50 easy). 100 choice cool down. *4000 total* B: 600 warm up (200 swim/100 kick), fins are optional. 4 x 75 @ 2:00 (25 sprint KICK, 50 easy swim). 3 x 200 pull @ 4:00 (descend 1-3). 4 x 75 w/:20 rest (25 back/25 breast/25 free...all easy). 3 x 200 swim @ 4:00 (negative split...second 100 is faster than the first). 8 x 25 @ :40 (descend stroke count 1-4, ascend stroke count 5-8). 3 x 200 swim @ 4:00 (pace changes: 50 sprint/50 easy/50 sprint/50 easy). 100 choice cool down. *3300 total* C: 600 warm...

 Our local pool experienced a sudden issue in the heating system that required a complete draining of the water and a 2-3 week wait on the necessary parts. In the meantime, we are swimming in the 59 degree lake water. We'll be back in the pool soon...and will continue posting new swim workouts here every week! Curious, does anyone want the SLAP open water swim workouts to be posted? We use a 200 meter length of beach to swim back-and-forth on...these workouts can easily be transferred to your current open water situation. Tell us in the comments!

A: 500 warm up (include 100 kick). 4 x 75 w:/15 rest (grasping bottom of paddles to extend over your wrist). 1 x 300 swim with no walls (sighting 3 times on each 25). 4 x 75 w/:15 rest (25 backstroke kick, 25 backstroke drill, 25 backstroke swim). 1 x 300 swim with no walls (sighting 3 times on each 25). 6 x 75 w/:15 rest (25 easy, 25 medium, 25 fast). 1 x 300 with buoy only (50 breathe every 3, 50 breathe every 5). 4 x 75 w/:15 rest (25 fast kick, 50 easy swim). 300 choice cool down  *3050 total* B: 300 warm up (include 100 kick). 4 x 75 w:/15 rest (grasping bottom of paddles to extend over your wrist). 1 x 300 swim with no walls (sighting 3 times on each 25). 4 x 75 w/:15 rest (25 backstroke kick, 25 backstroke drill, 25 backstroke swim). 1 x 300 swim with no walls (sighting 3 times on each 25). 4 x 75 w/:15 rest (25 easy, 25 medium, 25 fast). 1 x 200 with buoy only (25 breathe every 3, 25 breathe every 5). 4 x 75 w/:15 rest (25 fast kick, 50 easy swim). 100 choice cool down *240...

A: 300 swim/200 pull/100 kick for warm up. 12 x 25 @ :30 (1-4: descend stroke count, 5-8: descend time, 9-12: sprint 8 strokes off the wall). 6 x 150 @ 2:15 (rotating fast 50...#1 is first 50 fast, #2 is middle 50 fast, #3 is last 50 fast, repeat 4-6). 8 x 25 @ :40 (IM order, easy). 5 x 250 pull @ 3:00 (rotating fast 50...same as above). 4 x 25 @ :45 kick. 200 choice cool down *3500 total* B: 300 swim/200 pull/100 kick for warm up. 12 x 25 @ :40 (1-4: descend stroke count, 5-8: descend time, 9-12: sprint 8 strokes off the wall). 6 x 150 @ 3:00 (rotating fast 50...#1 is first 50 fast, #2 is middle 50 fast, #3 is last 50 fast, repeat 4-6). 8 x 25 @ :45 (IM order, easy). 3 x 150 pull @ 3:00 (rotating fast 50...same as above). 4 x 25 @ :60 kick. 100 choice cool down *2650 total* C: 300 swim/200 pull/100 kick for warm up. 12 x 25 w/:15 rest (1-4: descend stroke count, 5-8: descend time, 9-12: sprint 8 strokes off the wall). 3 x 150 w/:20 rest (rotating fast 50...#1 is first 50 fast, #2 is m...

A: 500 choice easy warm up. 4 x 125 w/:15 rest (25 sprint kick, 100 easy swim). 1 x 500 pull (50 easy/50 strong). 4 x 150 w/:20 rest (50 sprint kick, 50 non-free, 50 free). 1 x 500 pull (100 strong, 100 easy). 4 x 100 w/:15 rest (IM but sprint kick the butterfly). 1 x 500 pull (250 easy/250 strong). 200 choice cool down. *3700 total* B: 300 choice easy warm up. 4 x 75 w/:15 rest (25 sprint kick, 50 easy swim). 1 x 500 pull (50 easy/50 strong). 3 x 100 w/:20 rest (25 sprint kick, 25 non-free, 50 free). 1 x 500 pull (100 strong, 100 easy). 4 x 75 w/:15 rest (25 back/25 breast/25 free). 1 x 500 pull (250 easy/250 strong). 100 choice cool down. *2800 total* C: 200 choice easy warm up. 4 x 75 w/:15 rest (25 sprint kick, 50 easy swim). 1 x 300 pull (50 easy/50 strong). 2 x 100 w/:20 rest (25 sprint kick, 25 non-free, 50 free). 1 x 300 pull (100 strong, 100 easy). 4 x 75 w/:15 rest (25 back/25 breast/25 free). 1 x 300 pull (250 easy/250 strong). 100 choice cool down. *2000 total*

 A: 3 x 300 free swim w/:20 rest. 6 x 25 sprint kick @ :45. 3 x 300 w/:20 rest (200 free/100 IM). 6 x 25 dolphin kick on back @ :45. 3 x 300 w/:20 rest (pull with paddles only). 6 x 25 tombstone sprint kick @ :60. 200 cool down. *3350 total* B: 3 x 300 free swim w/:20 rest. 4 x 25 sprint kick @ :60. 3 x 200 w/:20 rest (150 free/50 nonfree). 4 x 25 dolphin kick on back @ :60. 3 x 200 w/:20 rest (pull with paddles only). 4 x 25 tombstone sprint kick @ 1:15. 200 cool down. *2600 total* C: 2 x 200 free swim w/:20 rest. 4 x 25 sprint kick w/:20 rest. 2 x 200 w/:20 rest (150 free/50 nonfree). 4 x 25 dolphin kick on back w/;20 rest. 2 x 200 w/:20 rest (pull with paddles only). 4 x 25 tombstone sprint kick w/:20 rest. 100 cool down. *1900 total*

 A: 300 choice swim, 100 kick. 6 x 50 @ :50 with swim stick (catch up drill). 200 easy swim focused on distance per stroke. 50 easy non-free. 4 rounds of: 200 swim @ 3:00 & 100 IM easy @ 1:45 (the 200s are: #1 - 50 fast/150 easy, #2 - 100 fast/100 easy, #3 - 150 fast/50 easy, #4 - 200 fast. 2 rounds of: 300 pull easy, :20 rest, 200 IM drill/swim, :15 rest, 100 kick FAST, :30 rest. 100 cool down *3400 total* B: 300 choice swim, 100 kick. 6 x 50 @ 1:05 with swim stick (catch up drill). 200 easy swim focused on distance per stroke. 50 easy non-free. 4 rounds of: 200 swim @ 4:00 & 50 nonfree easy @ 1:30 (the 200s are: #1 - 50 fast/150 easy, #2 - 100 fast/100 easy, #3 - 150 fast/50 easy, #4 - 200 fast. 1 round of: 300 pull easy, :20 rest, 200 as 25 back/25 free, :15 rest, 100 kick FAST, :30 rest. 100 cool down *2600 total* C: 300 choice swim, 100 kick. 4 x 50 w/:15 rest, with swim stick (catch up drill). 200 easy swim focused on distance per stroke. 50 easy non-free. 4 rounds of...

A: 200 swim/100 non-free/100 kick. 9 x 50 @ :50 (#1 is 1/3 fast, #2 is 2/3 fast, #3 is all fast, repeat). 4 x 50 @ 1:05 (IM switch). Main Set: 100 IM easy @ 2:15, 1 x 100 free strong @ 1:30. 100 IM easy @ 2:15, 2 x 100 free strong @ 1:30. 100 IM easy @ 2:15, 3 x 100 free strong @ 1:30. 100 IM easy @ 2:15, 4 x 100 free strong @ 1:30. 100 social kick. 4 x 150 (cool down, fins optional) w/:10 rest (50 kick/50 back/50 free). *3200 total* B: 200 swim/100 non-free/100 kick. 9 x 50 @ 1:05 (#1 is 1/3 fast, #2 is 2/3 fast, #3 is all fast, repeat). 3 x 50 @ 1:20 (25 nonfree/25 free). Main Set: 50 nonfree easy @ 1:30, 1 x 100 free strong @ 1:50. 50 nonfree easy @ 1:30, 2 x 100 free strong @ 1:50. 50 nonfree easy @ 1:30, 3 x 100 free strong @ 1:50. 50 nonfree easy @ 1:30, 4 x 100 free strong @ 1:50. 2 x 150 (cool down, fins optional) w/:10 rest (50 kick/50 back/50 free). *2500 total* C: 200 swim/100 non-free. 6 x 50 w/:15 rest (#1 is 1/3 fast, #2 is 2/3 fast, #3 is all fast, repeat). Main Set: 50 ...

A: 400 choice. 300 as 25 butterfly kick on back, 50 choice swim. 200 holding the bottom of your paddles. 100 social kick. 500 swim no walls, 25 fast with sighting, 75 easy swim. 400 as 25 backstroke, 25 breaststroke, 50 sprint free. 300 easy, 200 medium, 100 fast, with pulling equipment, :15 rest between each. 500 as 25 Sprint kick, 100 easy swim.  200 choice cool down *3200 total* B: 300 choice. 300 with fins, as 25 butterfly kick on back, 50 choice swim. 200 holding the bottom of your paddles. 100 social kick. 300 swim no walls, 25 fast with sighting, 75 easy swim. 300 as 25 backstroke, 25 breaststroke, 50 sprint free. 300 easy, 200 medium, 100 fast, with pulling equipment, :15 rest between each. 250 as 25 Sprint kick, 100 easy swim.  100 choice cool down *2450 total* C: 300 choice. 300 with fins, as 25 butterfly kick on back, 50 choice swim. 200 holding the bottom of your paddles. 300 swim no walls, 25 fast with sighting, 75 easy swim. 300 easy, 200 medium, 100 fast, with p...

A: 400 choice warm up 8 minutes fast \ easy kick (random sprints within the 8 minutes). 100 easy swim recovery. 6x50 @ 1:10 with fins (25 underwater streamline kick with no breath, 25 dolphin kick on your back). 100 easy swim recovery. 400 IM (25 kick/25 drill/25 easy/25 fast of each stroke). 8x50 @ :55 IM switch. 400 pull (50 Breathing every 3, 50 Breathing every 5). 8x50 @ :40 with paddles only. 200 easy cool down *3100 total* B: 300 choice warm up 8 minutes fast \ easy kick (random sprints within the 8 minutes). 100 easy swim recovery. 6x50 @ 1:30 with fins (25 underwater streamline kick with no breath, 25 dolphin kick on your back). 100 easy swim recovery. 300 swim (25 fast Tarzan drill/75 easy swim). 6x50 @ :55 strong free. 300 pull (50 Breathing every 3, 50 Breathing every 5). 6x50 @ :50 with paddles only. 200 easy cool down *2500 total* C: 300 choice warm up 8 minutes fast \ easy kick (random sprints within the 8 minutes). 100 easy swim recovery. 4x50 w/:30 rest, with fins (25 u...

A: 600 choice with fins. 3 x 300 swim w/:20 rest (descend 1-3). 5 x 200 pull w/:15 rest (100 easy/100 strong). 7 x 100 w/:10 rest (odds free, evens IM). 100 cool down *3300 Total* B: 400 choice with fins. 3 x 300 swim w/:20 rest (descend 1-3). 4 x 200 pull w/:15 rest (100 easy/100 strong). 5 x 100 w/:10 rest (25 backstroke/25 breaststroke/50 free). 100 cool down *2700 Total* C: 300 choice with fins. 3 x 200 swim w/:20 rest (descend 1-3). 4 x 150 pull w/:15 rest (75 easy/75 strong). 6 x 50 w/:10 rest (25 backstroke/25 free). 100 cool down *1900 Total*

A: 500 choice warm up. 6 x 50 @ :50 (25 easy, 25 build to fast). 3 x 300 w/:20 rest (descend your time from 1-3). 6 x 50 @ 1:05 (25 non-free, 25 build to fast). 5 x 200 pull @ 3:20 (100 easy, 100 strong). 6 x 50 kick @ 1:15 (25 easy, 25 sprint). 200 choice cool down. *3500 total* B: 300 choice warm up. 4 x 50 @ 1:00 (25 easy, 25 build to fast). 3 x 300 w/:20 rest (descend your time from 1-3). 4 x 50 @ 1:15 (25 non-free, 25 build to fast). 4 x 200 pull @ 3:45 (100 easy, 100 strong). 4 x 50 kick @ 1:30 (25 easy, 25 sprint). 100 choice cool down. *2700 total* C: 300 choice warm up. 4 x 50 w/:10 rest (25 easy, 25 build to fast). 3 x 200 w/:20 rest (descend your time from 1-3). 4 x 50 w/:10 rest (25 non-free, 25 build to fast). 3 x 200 pull w/:20 rest (100 easy, 100 strong). 100 choice cool down. *2000 total*

Happy New Year everyone! We cancelled practices for the holiday week and will resume on Monday, January 4th. Happy Swimming!